Does clenching your bum tone it?

A strong
and fit rear not only looks good, but also helps in many of the movements you
do during the day, such as stopping, bending, climbing stairs. Therefore,
participating in some gluteal exercises while stuck in a seat at work,
traveling or just watching television can be very attractive.

Enter butt
pressing. The action of squeezing, then releasing, your buttocks, that is, the
buttocks to the fullest, can help strengthen the muscles, but it will not give
you the firmness or the shape of an exercise in the way that lunges or squats
will do.

However,
strengthening the benefits of routine squeeze may be worth it. If your buttocks
are weak, your body may try to compensate for the use of other muscles during
these actions, which could cause problems such as back, hip or knee pain, and
nobody wants that.

All about
those glutes

The muscles of the butt, also called glute muscles or buttocks, include the gluteus maximus, the gluteus medius and the gluteus minimus. The gluteus maximus forms most of the gluteal region. You can locate the gluteus maximus by placing one hand on each of your buttocks.

This muscle
acts as a powerful extensor of the hip and participates in lateral rotation and
adduction, as when you kick the leg to the side or turn and extend the leg
behind you. The gluteus medius and minimus muscles are layered below the
gluteus maximus.

In addition
to helping in hip movements, these smaller muscles are also important postural
muscles, which maintain the level of the pelvis while walking. When you do the
butt grips on your seat, you are mainly activating the gluteus maximus, a
muscle that is worth aiming for. When weak, the muscles along the lower spine,
as well as the hamstrings, are often overcompensated. That can result in back
strain and spinal misalignment.

Perform the
butt-gripping exercise

The
movement of a gluteal grip is quite small; essentially, it reduces the size of
the buttocks inwards from the sides. While sitting in your seat, tense and
squeeze your butt, aiming to rise slightly while you remain seated. The slight
elevation should be the result of the tension of the gluteal muscles and not of
leaning forward or pressing the feet.

Does not
inadvertently tense the muscles of the thighs or hamstrings. Keep your legs
relaxed and only your butt tense. Hold the pressure for five seconds, then
relax the muscles for five seconds. Each squeeze and release is considered a
repetition. Make two sets of 30 repetitions each day. As muscle strength
improves, increase the amount of time each squeeze holds, aiming for 10 seconds
or more.

Most
effective glute exercises

When the
American Council on Exercise asked ACE-certified personal trainers which
exercise provided the fastest route to get to strong and developed gluts, the overwhelming
consensus was that of squats. This response, however, was merely opinion. Then,
ACE funded a study to conclusively determine which exercise is most effective
for toning the buttocks.

During the investigation, the subjects performed a variety of gluteal exercises when the researchers compared activity in three different muscles: the gluteus maximus, the gluteus medius and the hamstrings. The results showed that the traditional squat is, in fact, especially effective, but so are five additional exercises: one-legged squats, quadruped hip extensions, step-ups, strides and four-way hip extensions.

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